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Training Log Archive: cmorse

In the 7 days ending Feb 7, 2010:

activity # timemileskm+mload
  Run - Trail2 8:51:00 44.8(11:51) 72.1(7:22) 350141.3
  Run - Road1 1:00:06 7.46(8:04) 12.0(5:01)18.0
  Exercises (various)3 45:004.5
  Bike - Slipstream1 30:00 10.0(3:00) 16.09(1:52)9.0
  Total6 11:06:06 62.26 100.19 350172.8
averages - sleep:7.1 rhr:48 weight:169.7lbs

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MoTuWeThFrSaSu

Sunday Feb 7, 2010 #

Note
rhr:53 slept:8.5

Spent the day working on presentation graphics for flower show (2.5GB worth), doing some online training and reviewing job applications (and refereeing the kids). Gee, good thing I didn't have to work today...

Was hoping to sneak down to the basement for some trainer time, but its past 9 and I've got a stupid busy week coming up. I'm going to bed. Regretfully posting my first zero of the year.... Hopefully it doesn't start a trend...

Saturday Feb 6, 2010 #

7 AM

Run - Trail long (Frozen Fat Ass 50k) 5:51:00 [3] 50.0 km (7:01 / km)
rhr:48 slept:6.0 weight:169lbs shoes: Roclite 312gtx

Running in sand is hard work, running into a cold 30mph onshore headwind is hard work, running 31 miles in sand and into a stiff 30mph breeze is really, really hard work. Such is my synopsis of the Frozen Fat Ass 50k race on Cape Cod this am.

Ran the first half conservatively, there were probably 15 or so runners way out in front for the first few miles, last I saw of them for a while and I settled into comfortable groove. Back in 2:42 and noticed a lot of runners standing around in the gale with beers in hand - hey, these guys only ran 25k! I don't feel too bad, let's see what I've got. Ran strong over the next 9 miles and clawed my way to within 20m of the leader (didn't know that at the time) and stayed behind him for maybe half a mile then the tank ran dry around 25. Pace dropped of precipitously and when I hit the 4 mile downwind homestretch first was no where in sight. Lots of walking breaks ensued even though it was warmer to run, I just didn't have any left. Settled for 4th place in 5:51.

Quite happy with effort since my longest run of late is 20 miles and I was in quality race mode from 15-24 when the wheels came off.
8 PM

Note

post-mortem thoughts

- not enough room in my shoes for feet and 1+ tablespoons of sand - no blisters, but some bruised toenails

- core workouts seem to be productive - focused on erect posture and short stride, high turnover in my mile 15-24 aggressive running phase - felt real strong. form went to hell when I tanked. Short strides also much more effective in loose sand - less slippage, better forward momentum.

- hot water in bottles in cooler meant I could refill w/ warm beverage (spiced cider & nuun). went down easy with no sloshing even when drinking 24 oz at a time. however waiting for nuun to dissolve was a time killer in transition as I was not taking bottles with me but drinking them at car. need to plan/fill two bottles ahead and keep them in warmer

- overmitts toasty on cold runs but can't handle bottles well hence I ran without on second half - ok for 5 mile loop, no good for 10 mile - needed something more when I bonked, though I don't think it would have improved my final 6 miles any

Friday Feb 5, 2010 #

5 AM

Note
rhr:47 slept:8.25 weight:169lbs (rest day)

9 PM

Exercises (various) 15:00 [1]

mostly stretches of the glute area tonight - not so many planks

Thursday Feb 4, 2010 #

6 AM

Note
rhr:45 slept:8.0 weight:171lbs

10 AM

Run - Trail long (Sampson's Pebble) 3:00:00 [2] 22.1 km (8:09 / km) +350m 7:33 / km
shoes: Roclite 312gtx

Mapping up at Treasure Valley Scout Camp in Rutland, MA - just trying to get a rudimentary map for a scout training I'm doing in a couple weeks - so basically a trail run with the GPS/Hat combo and a USGS derived base in hand. Marked a couple really big and obvious features I'll use for the exercise, but a lot of stuff left unmapped - especially smaller contour details and point features. Not a ton of rock on this map, but what is out there tends to be 2m or better. Being a scout camp, lots of small buildings (latrines) that don't show on the photo-quads so mapped those in as well. High 20's and sunny but felt pretty brisk most of the time. Glutes feeling a bit sore toward the end, but most of the trails were unbroken and probably a 12" base - though the lower part is pretty firm, there would be occasional posties... Going to be stretching the legs out good later on.

Wednesday Feb 3, 2010 #

5 AM

Note
rhr:50 slept:6.25 weight:170lbs

6 PM

Exercises (various) 15:00 [1]

Tuesday Feb 2, 2010 #

5 AM

Run - Road hills (Happy Hills) 1:00:06 [3] 12.0 km (5:01 / km)
rhr:47 slept:5.5 weight:171lbs shoes: Roclite 312gtx

Met Scott & Bruce for the Tuesday morning ritual.. They aren't getting any easier, but they are getting faster - 19:24, 19:32, 19:32. Looks like we're stepping it up to 4 repeats starting next week.

Monday Feb 1, 2010 #

5 AM

Note
rhr:48 slept:7.5 weight:168lbs

10 PM

Exercises (various) 15:00 [1]

Bike - Slipstream (mag trainer) 30:00 [3] 10.0 mi (3:00 / mi)
shoes: Slipstream

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